Southwest quinoa salad

Lunch

Item Rating: 78/100

1 serving (200 grams) contains 250 calories, 8.0 grams of protein, 8.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	1.8 g	9%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		41.2 g	14%
	Dietary Fiber	7.1 g	25%
	Sugars	4.7 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		58.8 mg	4%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 84 cal (29.5%)

Protein: 37 cal (13.1%)

Carbs: 164 cal (57.4%)

About Southwest quinoa salad

Southwest Quinoa Salad is a vibrant dish inspired by Southwestern U.S. cuisine, characterized by bold flavors like lime, cilantro, and chili pepper, and featuring fresh vegetables such as bell peppers, black beans, and corn. Quinoa, the base ingredient, is a pseudocereal native to South America, renowned for its high protein content and complete amino acid profile. This salad is commonly dressed with olive oil and lime juice, enhancing its fresh, tangy flavor. Nutritionally, Southwest Quinoa Salad offers a balanced mix of protein, fiber, complex carbohydrates, and essential micronutrients such as magnesium, potassium, and folate, making it a nutrient-dense, energizing meal suitable for various dietary preferences.

Health Benefits

• Quinoa provides all nine essential amino acids, making it a complete protein ideal for muscle repair and growth.
• Black beans and corn are rich in dietary fiber, supporting healthy digestion and promoting satiety.
• Bell peppers are high in vitamin C, which boosts immunity and improves skin health.

Dietary Considerations

Allergens: Contains none unless cross-contaminated during preparation (e.g., gluten if processed improperly)

Suitable for: Vegetarian, vegan, gluten-free

Not suitable for: Low-carbohydrate diets, corn or bean allergies

Selection and Storage

Store the salad in an airtight container in the refrigerator for up to 3 days. Avoid adding dressings before storage to prevent sogginess, and dress just prior to serving.

Common Questions About Southwest quinoa salad Nutrition

What is the nutritional content of Southwest Quinoa Salad?

Southwest Quinoa Salad typically contains around 200-300 calories per serving with 6-8 grams of protein, 4-6 grams of fiber, and 10-15% of the daily recommended value of vitamins like vitamin C, vitamin A, and folate. The exact values depend on the specific recipe, but the dish is usually nutrient-dense due to the inclusion of quinoa, beans, vegetables, and light dressings.

Is Southwest Quinoa Salad suitable for a vegan or vegetarian diet?

Yes, Southwest Quinoa Salad is often vegan and vegetarian-friendly as it is primarily made with plant-based ingredients like quinoa, black beans, corn, tomatoes, avocado, and lime dressing. However, if cheese or sour cream is added, it may need to be omitted for vegan diets.

What are the health benefits of eating Southwest Quinoa Salad?

This salad is rich in fiber, plant-based protein, and antioxidants thanks to ingredients like quinoa, beans, and vegetables. It supports digestion, provides sustained energy, and contributes to heart health. Additionally, it is generally low in saturated fat and high in healthy fats if avocado or olive oil is included.

What is the recommended portion size of Southwest Quinoa Salad?

A typical portion size of Southwest Quinoa Salad is about 1 to 1.5 cups, which equates to approximately 200-300 calories. This serving size is ideal as a side dish or light meal. For a more filling main course, consider pairing it with an additional source of protein such as grilled chicken or tofu.

How does Southwest Quinoa Salad compare to a traditional grain salad?

Compared to traditional grain salads made with rice or pasta, Southwest Quinoa Salad is generally higher in protein and fiber due to quinoa and beans. It is also often lower on the glycemic index, making it a better choice for sustained energy and blood sugar control. Additionally, its vibrant flavor profile sets it apart with lime, cilantro, and Southwest-inspired spices.

Data Sources & Scientific References